• Opening Hours

    OPENING HOURSX

    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    FRIDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

    SUNDAYCLOSED

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WOD ARCHIVE

  • 03/11/2013 WOD

    By admin | In WOD | on March 11, 2013

    Monday 03/11/2013 Week one of the Open is in the books!! Everyone did amazing and we are super proud to have a total of 36 athletes signed up.  The next 4 weeks will have the following schedule Thursday: Skill work for open WOD Friday: Open WOD..We would prefer all those who need validation of their […]

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  • 03/08/2013 WOD

    By admin | In WOD | on March 8, 2013

    Friday 03/08/2013 Relax, have fun, get stronger! Get Stronger you ask?? I think this is a huge opportunity to make ourselves “Mentally” stronger as well as Strengthen our growing community by supporting and cheering for each other!  I can remember walking up to the white board as a CF newbie and just going right to […]

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  • 03/07/2013 WOD

    By admin | In WOD | on March 7, 2013

    Thursday 03/07/2013 So we now know the 2013 open WOD 13.1!!  Since Thursdays will be our Skill work day for the Open I wanted to share a few videos on efficiency with the Burpee as well as the Snatch {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/_43ezrGPwIg” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/wu4zAsskzCQ” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/d6gGZFQOxOg” […]

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  • 03/06/2013 WOD

    By admin | In WOD | on March 6, 2013

    Wednesday 03/06/2013 DROM and Bar WU Strength: 15 minutes to establish 1 RM Shoulder Press 8 minutes to warm up 4×3 Front Squat @ 85% 1RM Lift every 2 minutes 6 minutes to set up for WOD: AMRAP 12 10 KB Swings 70/55 20 Box Jumps, 24/20 30 Double Unders  

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  • 03/05/2013 WOD

    By admin | In WOD | on March 5, 2013

    Tuesday 03/05/2013 Skill/Practice: 15 minutes to work on efficiency with Wall Ball At the end of this do a Max Unbroken set of WB Rest 5 minutes: Run 800m for time Rest 5 minutes WOD: Row 1000m 20 Dead lift 60% of your 1 rep 100 Air Squats Larger classes will have to run heats […]

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